Dharma is a particularly complicated theory because it crosses languages and religions originating in the Vedic texts between 1000 - 1500 BCE. Clearly with history this long some adaptations are bound to occur, but I personally identify with the Vedic and Hinduism application of this word meaning "the natural order that makes life possible". Think of it like this, everything we do has a consequence, be it beneficial or detrimental to our lives. These actions create our world as they ripple moving beyond us through our children, friends, neighbors and media, shaping our tomorrows. This is the natural order that makes life possible. If you choose to live in harmony with the natural order of the world and your own individual dharma life becomes relaxed, enjoyable and full. When you choose to live against the natural order of life you are often met with unnecessary challenges. This is where getting to know your dharmic role is useful.

Most of us have had that job or relationship where we feel "the constant grind" and while we are not always in a place to take immediate action we know something has to shift. Here you are living against your dharma. There are several aspects to living your dharma. There is the broad piece, what is right for the whole, these are the global aspects. Like protecting our water supply, living softly by only taking and using what you need, reducing waste, etc. Then there is the societal piece, the piece that allows you to participate more locally. This includes things like paying taxes and working, while these may not seem like spiritual aspects in our current human lives but they are necessary for our current societal structure to function (on some level - couldn't resist). Next there is the family/relationship piece, the way you interact with those around you and the roles you take in their lives. This one is pretty straight forward for example, if you are a father there are certain requirements that accompany the successful growth and development of the child(ren). Finally there is your inner being, the soul space. These are the hardest roles to define. Mostly because they require contemplation without judgment, and they shift depending on the things listed above. Certainly your dharmic role is different at 25 than at 75. But beyond all of that at the your core of your being you have a job to do, a purpose for coming to this planet. You know you have tapped into this when the actions you take fill you with lasting joy and inherent abundance. These are the things that you keep hearing your conscious say, the things that you know you cannot stop working toward until it has been born into this world.

This almost always feel overwhelming and contradictory. How can I truly do what I know I need to do to be happy when I have all of these other responsibilities like loans, or mouths feed? The truth is some of the experiences we are all currently dealing with were necessary at one time. In order to bring us to the place where we can now shift perspective. You will still need to pay on your loans and feed your children (if you have them). However, you can still take steps to realize your inner dharma while honoring the outer aspects of dharma that are present in our world today. To begin this process you will need to learn how to sit alone without being lonely, without distraction. If you have a joyfully chaotic house like I do the noise will rarely stop and that's OK, you don't have to control it. Instead find your space, maybe even in a closet (not a bathroom...they are gross and not great for centered breathing), grab a pillow, chair or blanket to sit on. Just breathe focusing on that sound until you are notice you are aware of the other sounds but not listening them. Keep doing this as often as possible, daily is ideal but not always realistic. This first step is to begin to create space mentally between your active thoughts and observing what comes and goes. Once you get the hang of this begin to reflect by writing down anything of interest, maybe things that often come up, or even things that surprise you because they have been hidden so long you forgot they were apart of you. Then begin to sit with the intention to know your dharma. Ask yourself questions like when am I at my happiest? What is responsible for that sensation? Is It internal or external happiness? What can I do today to authentically bring that joy to the surface? Overtime you will find that there is a common thread that weaves your purpose and joy together. It maybe saving the planet by reducing waste, or helping develop programs for children, or creating efficient ways to harness energy. Maybe it is as simple as meeting your neighbor and inviting them for coffee. But whatever it is for you, it will bring you joy and peace, and that is how you'll know you've tapped into your dharma.

This time of year your social media feeds become flooded with eager friends, family members and groups we follow all setting resolutions. For me this year was different, I still saw people sharing resolutions but most of the posts I saw were about intentions. They seem like two sides of the same coin, but in reality the attachment we have to each word is vastly different.

Resolutions and intentions can feel similar to goals. So why is it that most of us give up on resolutions usually by week 6 but intentions can travel with you much longer? This is where perspective comes into play. A New Year's Resolution is a resolute, unwavering goal, often rigid and more than vigorous than we are ready for. This leaves us setting ourselves up for disappointment. This winter season is when your body wants to hibernate, to conserve. However many of us try to force ourselves into those unrealistic expectations like, never eating pasta again or working out every day at 5 am. Both of which have their merits (but I would encourage you to enjoy whole wheat pasta instead!). The real struggle here is just that a struggle because you now are required to be resolute, unwavering in your new discipline. This brings us to the intention side of the coin. Intentions begin fundamentally different, mostly because they do not always begin with the turn of the New Year. Intentions simply have less barriers and more freedom. Beyond that the word intention is often intermingled with purpose. Having a purpose feels good, even if that purpose is to enjoy more green food before simple white foods. Some times intentions are just for one day, making them much more manageable already. When do we choose to hold a longer intention it is held with purpose and a devotion to self care.

So if you are like the millions of Americans out there that have resolutions I invite you to give your self the opportunity to soften. Perhaps adjusting your perspective of the rigid, all or nothing mindset to making the choice that suits you best in this moment. Because ultimately these New Year's goals are always designed to help us reach our fullest potential, to become a fuller version of our already perfect selves. So how does beating yourself up about eating something that brings you pleasure or sleeping in to snuggle with someone you love (pets included) translate to failure? It doesn't, it is simply a new day with a new intention.

Not into intentions or resolutions? Maybe choose a word to honor this year, or join me in my question of the year. Does this nourish you?

Gratitude being synonymous with Thanksgiving finds its way to the tables we share with the ones we love as the topic of conversation. I find in this season gratitude is abundant, as many of us observe this practice... if for only one day of the year.

When looking around our family table this year I definitely felt a strong sense of gratitude in the simple act of sharing a meal with my husband, children, their cousins and my in-laws, most whom I don't see nearly as often as I'd wish. Don't get me wrong, just like all families there are always challenges in relationships, especially when you don't always share the same values or history, but still I am thankful for those challenges. When my mother in law requested each member of the family share what they are thankful for our youth joined us without phones or tablets, and as they each shared what they were grateful for. Each child had the same reply, family and friends. The fact they were each willing to participate in this practice with the added challenge of sharing it out loud with a table full of grown ups was without a doubt a beautiful experience in cultivating a potentially life long practice of gratitude. Still, I couldn't help but think their responses were lacking in creativity, thought and authenticity. Even though this exercise didn't exactly begin in an authentic state, as we were all being prompted to suddenly share our thanks, it does however, provide an opportunity for reflection no matter how brief. This experience and their responses did get me thinking, how can we cultivate a life full of gratitude?

As a mother I have a strong desire to facilitate practices of gratitude as they have been strongly linked to lifelong happiness which is truly the biggest wish I have for my children. Luckily for us gratitude has become a buzz word and not just through the lens of the Autumnal harvests our ancestors have been giving thanks for, but a broad view of gratitude, encompassing our past, and current experiences large and small. With this interest has come scientific studies that support the idea that you can cultivate a happy mind by taking time to consider what you are thankful for. What I find to be even more impactful is that when we engage in this act of acknowledging what we are grateful for, we experience this sensation of gratitude even more frequently. Beyond this, studies suggest that to benefit most fully from this practice try focusing on people that enrich your life and experiences instead of objects. Note these experiences in as much detail as possible avoiding the simple "I'm grateful for my family" answer, incorporate the colors, sensations, visual and felt experiences as well as who is present at these moments. Perhaps consider utilizing the prompts of a gratitude journal, or a jar where you record what experiences you encountered through the day and then read them on New Years or your birthday, maybe you even turn of the TV, put the phone away and turn it off so you can have an uninterrupted meal with those you love and tell them face to face what they mean to you, and the fullness they bring to your life. Practicing gratitude cultivates a grateful, more fulfilled and happier life, which we all deserve and are never too old to obtain.

Over the last few weeks we have focused on letting go and letting be. In this season of release, we quite literally observe a constant state of letting go all around us. We see this shift in the trees and plants releasing their flowers, seeds, and leaves as they begin to move their energy inward. This is a natural shift toward conservation, a need to let go in order to preserve life's energy.

We too feel this energetic shift to soften and turn inward, but often times our culture does not support this natural calling. Only weeks before the autumnal equinox we return to our schedules, be it school or a more vigorous work cycle and begin to kick things into overdrive. Unfortunately when we work against nature in this way we find ourselves feeling depleted, tired, and ready for a break. This is our body's way of responding to the natural order of life, encouraging us to seek respite and honor this time designated to slowing down instead of overriding nature's call. When we become aware of this need for self care but feel challenged by obligations, we find ourselves locked in a struggle between our internal needs and outward demands. This is when we begin to seek middle ground. Taking a cue from yoga sutra 2.46 sthira-sukham asanam, simply translated to "the action of dwelling in a good space". When we choose to take time for self care like a walk outside or less caffeine and more sleep, really just a little less effort and a little more ease. We become more attuned to that which is necessary, a call of your soul and that which is the depleting beg of the ego. This awareness allows us to have the strength to follow the path of nourishment. It's no surprise that all of these practices can do wonders for the human psyche, and when you allow yourself to be in a state of ease life itself simply becomes easier. So slow down, take a breath and trust your instincts The hardest part is trusting the natural flow of life, which often proves to be the most rewarding action you can take.

Have you ever experienced a moment where you feel everything is in alignment, all in it's place and simply perfect? This is the big squeeze, one of the moments where you briefly experience Bodhicitta. Bodhi translates to perfect knowledge and Citta translates as that which is conscious, this is the experience of the enlightened mind. These are the moments when you are completely connected to universal spirit, your infinite connection to all life. In these fleeting moments it is almost as if time stands still and you can feel the synchronicity of all beings living as one.

Once we begin the process of awakening we are even more sensitive to these experiences and begin to seek them out. When you get to this point you could potentially identify as a bodhisattva or someone who wishes to attain enlightenment. These flashes of awakening can happen at any time, spontaneously or in meditation. Awakening can come on slowly as you begin to digest the experiences in your daily or weekly yoga practice or it can be brought on suddenly by deep meditations or even trauma to a chakra. When you step into this place you begin to feel an unshakable urge to practice presence. This can involve longer than normal meditation or pranayama sessions where you become completely absorbed. You may have even visions or experiences beyond your current understanding that have a sensation of safety or a home-like feel. Sometimes these strong sensations and desires can be unsettling for you or your loved ones as the changes you are undertaking are observed. When you come to these experiences it is best to slow down. Begin to pull yourself away from trying interactions as best you can and schedule more time for you to "just be in your transformation".

Whether you are currently undergoing your own awakening or just seeing snipets of the big squeeze take time to enjoy it. Savor your experience by sharing it, or saving it for yourself. What feels best for you is ultimately the proper way to move gracefully into these experiences of fullness, aliveness and connection to all.

To practice connection in your asana practice try standing in tadasana or mountain pose on the earth with relaxed arms and shoulders focus on the sensations under your feet. On your inhale direct your breath to the soles of your feet and on your exhale feel or imagine the earths energy moving upward into your body through your feet. If you'd like more practice a few sun salutes on the earth. Focus on linking your inhales on upward motions and exhales on downward and backward motions. When you've finished take the same stance and observe the difference

By now you have most likely been exposed to the concept of your ego, in sanskrit we refer to this as ahamkara the "I -maker". If you are new to this concept here is the breakdown; we all have egos, just like we all have souls and bodies, your ego is the place where you extract your "I-ness". These are the features and characteristics that create the human expression of you. The interpretation of your unique experiences and the labeling you create to define yourself.

In our current existence it is not only useful but necessary to know how we identify with who we are and in turn apply that information to how we interact with others. So why is it that the ancient texts ask us drop our ego? There is a fundamental flaw with the "I-ness" (asmita) side of the ego. As members of the human race we all share the same emotions. We each have different triggers but we all know the experience of shame, pain, bliss and love. These emotions are ego responses to external factors, not your actual truth, but shades of truth colored by your unique experiences. This is where we get caught up in the I's, me's and mine's. This "I-ness" we identify with begins to create judgments in the name of protecting the ego. When we are operating from our ego space it becomes nearly impossible to see the full picture of the soul, or your connection to the divine. For many of us this connection to universal consciousness is the ultimate carrot on the stick. So what is the connection to the divine and how do we get there? to keep it simple the seat of the soul is where God or Universal Spirit lives in each of us, each and every single expression of life is a part of this divine connection, from humans, insects, plants and possibly beyond, and is often referred to as universal consciousness. Many yogis and spiritualists work to avoid ego attachment in order to access this space within. However turning your back on your ego is a denial of the human experience and a judgment in and of it's self. I say embrace your ego, get to know it, chances are that the expressions of your ego are directly related to the desires of your soul or your soul's work in this lifetime. This ego speaking is your souls way of breaking through to the surface of your awareness. This allows you to complete the actions your soul is seeking through your sensory life experience.

IN PRACTICEBegin to learn how to listen to your ego's chatter, notice all of the I, me, and mine statements you make and begin to become aware of the underlying message or need. Is it fear based, goal oriented or simply curiosity? You can observe these thought patterns in meditation and in daily life. Make notes of your ego, notice when you feel flooded by emotion and record the sensation and experience. With this work eventually you will begin to notice the difference between "I-ness" and the ego's work in service of the soul. Once you become more clear on the content of your mental chatter then you can begin to direct your actions to meet the needs of your souls efforts. Continue to use these tools and experiences to uncover the peace that lies within, ultimately living your most authentic life.

On the heels of March I find that I am feeling steeped in gratitude of the connections we are fostering with one another. Many of you came out and supported the Fox Valley Montessori School fundraiser with a little family yoga playtime. I loved watching the connection you share with your sweet ones, as well as the adaptations you took to some of the poses. To see pictures from this event and others follow me on Instagram @108.sarah.

Considering the concept of connection brings me straight back to my roots; beginning with my own mother and the connection we share through the process of creation through connection. Our lives at the fundamental level are actually built upon connection and so is also the entire practice of yoga. The word yoga literally translates to yoke or join. So why do so many of us experience lack of connection when it is such an integral piece to our survival, and how do we shift toward regaining those important connections? It all begins with the practice of pratyahara. Sometimes you may hear this fifth limb of yoga referred to as a turning in of the senses or likened to a turtle drawing in its limbs. Pratyahara it is the practice that links your outward experiences to your inner self. To practice pratyhara you begin by withdrawing from unhealthy outward experiences, negative media, unhealthy foods and toxic social interactions. Simultaneously you bring in healthy experiences, good food choices, and positive interactions. This is done through control of the senses. When this is well practiced you have set the stage for a healthy mind body connection in turn allowing you to be truly available for those deep meaningful connections you seek. So what practices are best to foster connection?.

Schedule less

Say no to commitments that drain you, likewise say yes to the ones that cultivate healthy connection

Meditation on an object that promotes a sense of well being

Mantra, chanting AUM or OM aloud in the morning or evening for several minutes, 108 times or quietly repeating it throughout the day. AUM is the universal sound, the sound of all energy connected

Focus your intention of connection for these activities and over time you will gain a deeper more intimate connection with yourself and deep fulfilling relationships in the world around you. Above all else know you are worthy of all the wondrous experience that are coming

Watching the world begin to wake up from the deep sleep of winter is almost magical and may very well be my favorite time of the year. During this natural awakening many of us find we have the desire to sleep, and eat less than we did during the colder winter months. We naturally begin the shift to more active practices, simply moving and doing more as our energy increases. With the reemerging of life comes great transformation, often times we unknowingly feel this call for transformation creep up within us fostered by the lengthening of sunlight in the day and the promise of warmer weather. With this wet and warming Kapha season upon us (similar to spring in Auyervedic terms) experiencing the axial tilt toward the sun, has many of us feeling the pull to create and work to embrace the changes in our midst. Much like 2018 thus far, March is also unique, in that the spring equinox falls a day earlier than usual on March 20 and Mercury is entering retrograde on the 22nd. With this these energetic changes it is no wonder that some of us have been working more on embracing transformation gracefully rather than initiating it!

So how do we manage the sometimes stressful experiences of change? Practice, patience and discipline, these are the works of tapas. As Yogis we often look to the Yamas and Niyamas as our guiding principals on how to live a more peaceful and fulfilled life. Tapas is the 3rd of the Niyamas or personal practices, it is often translated to heat, austerity or discipline. Through the practice of conscious choice or discipline we learn that being present with this internal friction and discomfort is where the action of change is cultivated. While often times we feel the urge to run or shift our focus when we feel these changes begin to emerge, (unwanted or intentionally manifested) it is best to practice patience here to support this action of change holistically.

Here are 3 ways to support transformation with grace.

Practice Mindfulness - Choose your practice. Yoga asana (poses), pranayama (yogic breathing), or meditation. To initiate a daily practice try mantra or a phrase that reminds you to embrace transformation."I grow in the light, I gain wisdom with transformation and peace with patience." If you want to work with a Sanskrit chant use the Gayatri Mantra.

Patience - Allow the seeds you have sewn with intention, action, and mantra to take root. This rooting action is one that requires patience, you must allow the roots of patience to move deeply into your intention to truly reap the rewards of this work, otherwise just like a young plant with weak roots your work could be washed away with the first heavy rain.

Discipline - Continue to cultivate discipline in the action of not only mantra but continued daily activities that support your intention and transformation. Just as you would water a young seedling to support its growth, commit to your daily practice, make YOU a priority on your to-do list.

It is so hard to believe that January is in our rearview mirror. I know that for me the first month of 2018 came in with a bang! Dealing with a water claim from a bust pipe as my family and I arrived home from our winter visit in Missouri to see the faces of my dear family. This event has given me a new appreciation for the words SIMPLIFY, PURGE, ATTACHMENT, and DESIRE. Looking at the piles of stuff all over my house, I am inspired to let go. Over our lifetimes we accumulate so much, and we use these objects to remember special moments in our lives when in fact, if we are more focused in being in the moment we actually retain the memory better than when our focus is on finding the perfect souvenir or capturing the best photo. So here at the close of the month for intentional living, I like so many others choose set intentions for change and have began to manifest for my future.

Here we find ourselves in the midst of the next holiday theme, the season of love. When considering love and yoga the first thing that comes to mind is Ahimsa, which is the first of the Yamas or guidelines for ethical living. Ahimsa literally translates to not harm, "a" means opposite of and "himsa" is harm, if you are not harming than you must acting with compassion or love. This season can be a challenging one for many people, maybe due to the loss of a loved one or perhaps a feeling there is no one to love in their life or to love them. This is where I like to consider directing this action of non-harming to myself, bringing my focus to MORE self love. For me it is when I bring this sense of self love into my daily routines and yoga practice that I begin to notice shifts in my thinking, feeling and functioning. I begin to observe all kinds of improved daily experiences like, being kinder and more patient with my loved ones, weight loss, and a renewed sense of joy and passion. Some of the ways you can welcome love into your life are

Meditation practice, this is best at the same time each day most are happy with meditating in the morning before showering or just before bed. don't overthink it, 5 minutes in a quite space simply observing your breath is a great place to work.

Write a love letter...to yourself! At first this can be a challenging task. But just try to see you through the eyes of others and all the amazing qualities you possess. If you are stuck write a list of qualities that make you loveable (remember you always have been and always will be).